12min Cindyä twistillä
5 leuanveto
10 etunojapunnerrus
15 ilmakyykky

Alkavalla minuutilla 3 yleisliike

Pre-WOD:
1x20 Back Squat

WOD - For Time:
"Diane"
21-15-9
- Power Cleans (225#, 155#)
- HSPU

Double AbMat on HSPU, used 155# for DL. 6 months ago, could not do a handstand against the wall. Progress little by little. Trying to keep good form, increase range of motion and get good reps.

5 x 6 takakyykkyä, superhitaasti alas, reippaasti ylös, 2,5 kg tanko

"Chelsea"

Every minute, on the minute, for 30 minutes, perform 5 pull-ups, 10 push-ups, and 15 air squats. If you don't make your movements within the minute, your score is whatever minute you were on.

Mod: Barbell Rows

5+20

Open Gym 16:00 - 17:00
InBody mittaus 16:00 - 20:00

Strength / Skill:
10Min EMOM:
- 2 Snatch
Note: Take steps back in weight if needed to develop receiving the snatch in the squat position vs. power snatch.

WOD - For Time:
- 100 Push Ups
- 200M Run Every Break; max 5 runs

Post:
3 X 10 GHD Sit ups

Worked squat snatch from hang with 65#. Even though I am close to an ugly 135# power snatch / press up; dedicating to building skill in order to receive the bar in squat position and work up from there. 5x20 push ups, finished in 7:36 with (4) 200M runs between sets. Full range touching floor on GHD. Felt good to "feel" this old body getting stronger and pushing back on old age!

Tramppatemppuja

5 +5 rep max tuulimylly kahvakuulalla

Maastaveto 4 x 10

Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)